Looking at the title of this post, you may already be turned off as you are afraid this is going to sound like a lecture from your mother. It won’t be I promise! Just a tad bit of wisdom as I’m coming in to my 30th year on the planet!

As you can see from my last post its been a little while. I’ve been paying for the domain and not utilizing it. I started an Instagram (@caityfit) as well with the intention of building up my business and that has slowly turned more in to a personal account. As you can see I needed a little more accountability in these endeavors!

Anyway, what I want to say is, as we come in to the new year and think about the new (or maybe old, unmet) goals we want to set for ourselves, don’t forget about the important aspect of accountability. It’s easy to lose sight of what is important to us as we get busy, make excuses, let other priorities take the front seat. But you can do more to take control of what you want. Accountability is a form of discipline and it’s very necessary.

If something is really important to you- tell someone about it. Get some accountability in your life about reaching your goals. We need it in every area of our life. Make a list and think about setting goals in all five areas of wellness- physical, emotional, spiritual, social, and intellectual.

 

Contact me for any online coaching needs: Caityfitness@gmail.com

We’ve all heard about how important colon cleanses are, but we tend to neglect cleansing our other organs. For example, our liver has a much larger role than just elimination of waste (the main function of our colon). Our liver actually filters the nutrient rich blood coming from our intestines after digestion before passing it to the rest of the body.

If we have a compromised liver we will have trouble detoxifying our blood and being able to adequately remove toxins from our body. Any time we eat processed foods, we are exposed to environmental pollutants or stress, which causes the liver to be overworked and overloaded.

The liver also plays a very important role in digesting and metabolizing fats and fat soluble vitamins A, D, E and K. The gallbladder (a tiny organ just below your liver) releases bile that helps the liver to emulsify (surround and digest) fats. Bile also carries waste products into the intestines so this is important stuff.

If the liver isn’t metabolizing fat properly this can lead to weight gain. Therefore it is vital, not just for detoxing purposes, but for healthy weight management purposes to take care of your liver!

Foods that aid in liver detoxification include: garlic, grapefruit, beets, carrots, green tea, leafy green vegetables, avocado, apples, olive oil, whole grains, cruciferous vegetables, walnuts, artichokes, cabbage and turmeric.

Milk thistle can be taken in supplement or tea form on a regular basis to promote a healthy liver. It helps to protect the liver and promote its function. You may see it marked as silymarin. This is the potent substance in milk thistle necessary for these effects.

Detoxification of the liver is also very important for breaking down of hormones. Ladies, this is very important at the end of your cycle to help keep you from feeling depressed and breaking out.

Herbal supplements designed to cleanse the liver can also be taken for detoxification. These are typically designed to be take for a short period of time (14-30 days) about twice a year. These typically include herbs such as dandelion, burdock, artichoke and many others. These can be purchased in supplement or tea forms.

Its also important to take extra fiber during this time to help absorb and remove toxins. Taking flax meal is a healthy and inexpensive form of fiber thats easy to add to your diet. Psyllium fiber is also very popular and can be taken as a pill or a powder. You probably know it as Metamucil. Fiber is also a great way to help clean out the colon! Just remember to drink more water or you can actually cause yourself to get stopped up as the fiber absorbs water in your intestines.

I’m actually not a huge advocate of colon cleanses as its not good your body to get dependent on any type of herbal stimulant/laxative which is what most colon cleanses contain. If you can help detoxify and cleanse your liver through diet and supplements and some extra fiber you will be doing your intestines a wonderful favor! Don’t forget those probiotics as well!

Liver cleanses can help clear up acne, decrease digestive problems, and promote weight loss. They can also help you lose excess water weight. However, if this is not an issue make sure you drink extra water during these cleanses. Happy cleansing!

Developed by Russian strong-men in the early 1700s, kettlebells are a cannonball-shaped iron balls with handles lifted in a swinging motion to develop endurance, flexibility, balance and strength. In a study by The American Council on Exercise, it was found that the average calorie burn was at least 20 calories per minute. That’s 1,200 calories per hour!

From UFC fighters to geriatrics, people of all ages and fitness levels are discovering the unparalleled benefits of kettlebell training. This low impact training is easy to learn and easy on the joints. It helps to build strong bones and muscles while leaning body fat. It’s also great for the cardiovascular system. Unlike training regimes like Crossfit, kettlebell workouts are actually good for the nervous system as they don’t train your body to fail. You will get sore, but you’ll have some energy left for the next day and for your next workout.

As we get older we start to lose our muscle mass and our bone density. One guy started training with me recently because he read a book about aging that said that every year after adults turn 50 they lose and average of 3% of their muscle mass. Use it or lose it. And make sure you learn proper form before you try kettlebells on your own!